Diabetics can benefit from including brown rice in their diets, as research has shown that eating two servings of brown rice per week can reduce the risk of developing diabetes.
A study published in Archives of Internal Medicine in 2012 showed that eating five or more servings of white rice each week led to an increased risk of diabetes. Conversely, consuming just two servings of brown rice each week led to a lower risk.
Brown rice is a whole grain, meaning it contains all three parts of the grain kernel – the bran, germ, and endosperm. It is a good source of dietary fiber, magnesium, and other essential vitamins and minerals. It is also low in fat and sodium, making it a healthier choice than white rice.
Diabetics should aim to include two servings of brown rice in their diet each week. A serving size is typically one-half cup of cooked brown rice. This can be eaten as part of a meal or as a side dish.
When preparing brown rice, it is important to note that it takes longer to cook than white rice. It is also important to rinse the rice before cooking to remove any excess starch.
In addition to consuming two servings of brown rice each week, diabetics should also focus on eating a balanced diet that includes plenty of fruits, vegetables, lean proteins, and healthy fats. It is also important to limit the intake of processed and sugary foods.
Including brown rice in a diabetic’s diet can help reduce the risk of developing diabetes and can also help manage blood sugar levels. It is important to talk to a doctor or dietitian to ensure that the diet is tailored to the individual’s needs.